January 15, 2021 – Invictus Athlete

Primary Training Session
Mobility & Activation
12-Minute Mobility for Hip Hinge

Warm-Up Flow
200 Meter Waiters Carry + Suitcase Carry (switch carries every 50m)

followed by …

20 Half Turkish Get-Ups (10 per side)

Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-85%
Rest as needed

B.
Every 2 minutes, for 12 minutes (6 sets) for times of:
50 Heavy Rope Double Unders or 80 Double Unders
6 Power Cleans @ 60-65% of 1-RM of 1-RM Clean

Athlete Notes:
After you finish your heavy lifts we are moving into training power cleans with an elevated heart rate. Focus on a quick transition and getting the work done immediately after the double-unders. We do not want you spreading out the work over 2 minutes – fastest times each set is the goal. Between sets focus on trying to bring your heart rate down. If you choose to do touch and go cleans, accept that your heart rate will rise, but you should also earn extra rest time to bring it back down.

C.
For max reps:
60 seconds of Shoulder to Overhead (185/125 lbs)
Rest 2 minutes
60 seconds of Toes to Bar

NOTE SCORES, and rest until recovered before the next portion.

Every minute, on the minute, until you cannot complete the prescribed reps within the assigned minute:
Shoulder to Overhead x 30% of today’s 60 second max
Toes to Bar x 30% of today’s 60 second max

*Once you fail to complete the specified reps within the minute the workout is over. E.g, if you hit 20 Shoulder to Overhead in 60 seconds, and 20 Toes to Bar in 60 seconds in the max reps test, you would perform 6 shoulder to overhead and 6 toes to bar every minute until you failed to get those reps in within the minute.

Please rest until recovered to tackle the last piece. You DO NOT need to go unbroken during the initial 60 seconds of testing. We are looking for max reps, so accumulate as many reps as possible. This needs to be maximal effort for both movements; then you get to rest until recovered. Just like last week, we are looking for volume accumulation over a period of time. We’d rather see someone break early to avoid muscle failure than someone knock out big sets but hit a wall 3 sets in.

Athlete Notes:
Please rest until recovered to tackle the last piece. You DO NOT need to go unbroken during the initial 60 seconds of testing. We are looking for max reps, so accumulate as many reps as possible. This needs to be maximal effort for both movements; then you get to rest until recovered. Just like last week, we are looking for volume accumulation over a period of time. We’d rather see someone break early to avoid muscle failure than someone knock out big sets but hit a wall 3 sets in.

D.
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
Rest 60 seconds
Single-Arm Kettlebell or Dumbbell Strict Press x 10 reps each arm @ 2111
(use two KBs or DBs and hold the non-working arm fully extended overhead as you lower and press on the working arm)
Rest 60 seconds

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Strength Accessory Option
Four rounds of:
15 Barbell Biceps Curls (20/15 kg)
20 Bent-Over Barbell Rows (20/15 kg)
25 Barbell Thrusters (20/15 kg)

Gymnastics Skills Accessory Option
Rope Climb Progressions –

Every 90 seconds, for 3 minutes (2 sets) of:
Rope Climb x 2-3 reps

Followed by. . .

Every minute, on the minute, for 2 minutes (2 sets) of:
Rope Climb x 1-2 reps

Followed by. . .

**Every 10 seconds, for 60 seconds (3 sets) of:
Interval 1 – Rope Pull-Up Taps x 2 reps (right arm)
Interval 2 – Rope Pull-Up Tabs x 2 reps (left arm)
*These should be two reps unbroken without touching the floor. Attempt to finish the second rep at the bottom of the pull-up by not releasing your hands from the top of the second rep.

Followed by. . .

Every 45 seconds, for 3 minutes (4 sets) of:
Rope Climb x 1 rep

Followed by. . .

For 60 seconds, perform on set of:
Towel Hang x max time
*Accumulate time as needed.

Bar Muscle-Up Progressions –

Every 30 seconds, for 2 minutes (4 sets) of:
Swinging Knees-To-Bar x 1 rep

Followed by. . .

For 60 seconds, perform one set of:
Bar Muscle-Up x max reps

Immediately followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Air Chair Swing

x 2 reps
*This should feel similar to the swinging knees-to-bar but with a shorter kipping swing.
Interval 2 – Target Reach Swing + Toes-To-Bar x 3 reps

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Bar Muscle-Up x 1-3 reps
Interval 2 – Deep Bar Dips x 3 reps

Engine Accessory Option
Every minute, on the minute, for 15 minutes, for max calories:
30 seconds of Assault Bike

When the running clock reaches 15:00, rest for 2 minutes, and then repeat – 32 minutes total session time. Your goal is to maintain the same pace you held last week for the 3×10 minute repeats.